Those with a keen interest in bodybuilding—fitness trainers, bodybuilders, diet specialists, and others — can confirm that nutrition contributes more than 50% to bodybuilding. You must have a superb nutrition program in place if you are to reap the benefits of gaining mass and strength from training. Here are some crucial things about the importance of nutrition for muscle growth that you should know:

• Focus on protein

You need to eat at least 1g of protein per pound of body weight every day. Proteins supply amino acids that act as the building blocks of muscle protein. It is advisable to get proteins from lean animal meats, like beef, turkey, chicken and fish, as well as from eggs and dairy, as these provide the body with all the essential amino acids that the body cannot make itself.

• Eat carbohydrates

Carbohydrates closely follow proteins in being vital for muscle growth. Carbs are stored in the muscles as glycogen. They ensure that the muscles maintain their size and they provide fuel during exercises. You should mostly consume slow-digesting carbs, such as oatmeal, whole grains, sweet potatoes, and fruits.

Do not leave fats out

Fat is a crucial component of your diet, since 20%-30% of your day’s calories should be from fat. Ensure 5%-10% of the fat calories are saturated, as higher fat diets are crucial for maintaining testosterone levels. Optimal testosterone levels are integral for gains in muscle mass and strength, and for keeping fat gain in check. Also, the levels of testosterone in the body can be improved by using meilleur testosterone injectable, which is readily available online from MusclesFax. Saturated fats sources include red meat, like steak, while you can get monounsaturated fats from avocados, olive oil, mixed nuts, and peanut butter. For the essential omega 3 fatty acids, sources include fatty fish, like salmon, as well as walnuts and flaxseed oil.

Caloric count

You need to consume 20 calories per pound of body weight daily to gain muscles. Also, ensure you maintain a positive caloric balance (take in more calories than you burn).

Eat frequently

Consume a meal packed with quality proteins and carbs every 2-3 hours to guarantee a stable supply of energy and amino acids to facilitate the development of muscle throughout the day, enabling you to increase mass and stay lean.

Make protein your workout partner

Athletes need to take 20g of protein in convenient shake form before and after working out. Protein shakes, though perceived as supplements, can be consumed at critical times throughout the day. Taken 30 minutes before a workout, protein shakes prepare the muscles for the approaching training and give the body a head start in the muscle recovery process.

Eat the right carbs at the right time

Eat slow-digesting carbs pre-workout (about 30 minutes earlier), and you will not only have a bit more energy and get less fatigued, but you will also torch more fat and encounter less hunger all day. Some good slow carbs include oatmeal, fruits, wholemeal bread, and others. For post workout, go for fast-digesting carbs, like white bread, a baked potato, or a sports drink, so as to spike insulin levels and thus drive the carbs you consume into muscle cells for storage as glycogen for later use. After a hard training, spiking insulin levels is crucial, but otherwise it should be kept under control.

Eat before bedtime

Prior to retiring to bed every night, it is important to eat slow-digesting proteins and healthy fats. This will provide a stable supply of amino acids to fuel the brain, hence reducing the body’s tendency to resort to using muscles for fuel. Some foods you can eat before going to bed include low-fat cottage cheese, mixed nuts, micellar casein protein shake, and peanut butter.

Going on a diet is a “NO-NO”

When working on developing lean mass or muscles, you should forget about dieting. In absence of calories, the body turns to body muscle tissue for energy, meaning you cannot build lean mass. Also, starvation mode triggers fat storage, thereby reversing your gains.

Use supplements to enhance bodybuilding

The essence of supplements is to complete your diet by providing some nutrients that may be missing from or insufficient in your food. Creatine is one of the great supplements for all levels of bodybuilders. Beta-hydroxyl-beta-methyl butyrate (HMB), which is a metabolite of leucine (the branched chain amino acid), is another vital supplement for bodybuilders. HMB averts muscle breakdown and encourages muscle development, especially in beginning trainees.

I have been right in the middle of the Kerala flood and I can tell you, it’s too much. Never have I ever seen anything like this in my life. Sure, I’ve seen news about things like this happening around the world. But once it happens to you personally, everything is put into perspective.

Being a beauty blogger, I realize now how materialistic I am. How beauty products, creams and such matter so much to me. But having seen people suffer so much, I am humbled that my house hasn’t been affected too much. My parents were out of electricity for 3 whole days but they too haven’t been affected by the flood as such. Some of our neighbouring houses though have just fallen apart. They belong to poor people and my heart goes out to them.

My husband went out for volunteering at camps and what he says to me is alarming. The camps have anywhere between 500 – 5000 people, some of whom don’t even have an extra dress with them. They just fled from home in whatever attire they were in. So many babies and kids, having no idea what’s going on around them and crying. We were able to buy rice, vegetables, sugar, salt, more basic things like that, in bulk for them. I am happy I could do at least that much for them.

Supermarkets have run out of products due to high demand. ATMs have run out of cash. There is no diesel/petrol available. I am also alarmed that many are charging exorbitant prices for the things they are selling just because they know people will buy it somehow. What a sad situation..

Mobile networks are down. There are no ways of communication. Thankfully, the landphones work.

Another major problem is that in this flooded water, there are plenty of snakes. It’s such a dangerous situation. Also weeks later, even once this flooded water has flown on/dried and withdrawn, still there is a huge chance of a major breakout of various kinds of waterborne and airborne diseases. God help us!

If you would like to help & contribute financially to these affected people, kindly get in touch with me via email – nazninazeez@gmail.com. Please put ‘I wish to help’ in the subject line. I personally know so many families in need and even the smallest amount would help in restoring lives back to normalcy.

Today I will be discussing about nasal congestion in babies. It’s really a difficult time when your baby suffers from it, since babies are obligatory nose breathers.

There are several causes for nasal congestion. Extremely dry air and allergy are the two main causes. When this happens, the baby develops a stuffy nose. This makes breathing through the nose harder. So, they rely on breathing with their mouth.

This in turn makes feeding harder for them. For the sucking action, the nose should be fully functional or else it really makes it difficult to feed the baby.

One thing leads to another and the end result is a sleep deprived, cranky and hungry baby. It is really painful to watch your little one crying incessantly & overall disturbed. It’s really tough to watch your kid trying hard just to breathe.

Babies don’t understand what’s happening with them, which makes them overwhelmed. The worst part?. They don’t even know how to sniff or blow their nose to clear the discomfort.

There are ways to help in this case. The main one is using a humidifier. This is if the problem occurred due to dry air. The mist will help to moisten the inner lining of the baby’s nose that is extremely sensitive and tends to dry up when exposed to dry air.

Another good tip, if you don’t have a humidifier, is to dunk a cotton cloth in hot water, squeeze out the water well, sit a slight distance away from the baby and then slightly wave that cloth in an up and down motion in the direction of the baby. This brings moisture to the immediate surrounding of the baby.

The most effective tip was given to me by my son’s pediatrician. He suggested that I use Nasivion nasal drops. These help to decongest the nose and bring much needed relief to the baby.

It comes in different strengths (0.025% & 0.05%) depending on the baby’s age. The doc prescribed him the 0.025% one. After using Nasivion, I immediately noticed that his breathing was not laboured like before. He became significantly calm and was able to feed well and thus sleep well. A happy baby results in happy parents 👪..

Check the Nasivion website for the dosage and always consult your paediatrician before using the product.

Essential oils are concentrated organic compounds made from plants that have a variety of uses. They are commonly used for medicinal purposes. Herbal medicine use is considered an alternative medical treatment, so the use of essential oils can somewhat be categorized under this type of treatment as well. While most doctors may not prescribe essential oils to treat illnesses, many studies and testimonials have found that they really work.

Health Benefits

• Certain essential oils can alleviate cough, congestion, and flu-like symptoms. One of the best essential oils for cough and cold is lemon. It has antioxidant, antibacterial, and anti-inflammatory properties that can cure a sore throat and boost one’s immune system.

• Chamomile oil can be used for skin care. It helps remove blemishes and acne. Combining it with coconut oil will make a perfect topical for diaper rash. Meanwhile, clary sage oil can reduce wrinkles and cellulite. Some massage oils also contain clary sage for fat reduction.

• Essential oils have been used for aromatherapy long before they became popular. They are used to improve one’s physical and psychological well-being. Lavender, peppermint, and frankincense are just some of the many essential oils ideal for aromatherapy.

• Adaptogen essential oils like basil, licorice, and anise are used to cure hormonal imbalance. These oils can help people cope with emotional and physical stress by regulating the stress hormones produced by the adrenal glands.

• Having a healthy digestive system is extremely important in living a long and happy life. When a person is suffering from indigestion, using fennel or coriander oil might help. These oils contain antispasmodic properties that can help improve digestion.

• People who experience hair loss can also benefit from using essential oils. Rosemary oil can stimulate hair follicles, thickening hair naturally.

• Instead of caffeine and stimulants, essential oils such as grapefruit, ginger, and cinnamon bark are a healthier and natural option for weight loss. Combined with regular exercise and a healthy diet, these essential oils will provide an extra boost to one’s weight-loss goals.

Health Risks

Despite their many benefits, essential oils can also pose risks to some people, especially when they are misused.

• Pregnant and nursing women are not recommended to use essential oils since they can greatly affect one’s hormones. Evidence has also been found that essential oils can penetrate the placenta, which can affect the baby. For those who still want to use essential oils though, consult with your doctor first. Extreme precaution and careful research should be done before using these oils during pregnancy and while breast-feeding.

• The incorrect use of essential oils on babies and children can be harmful. Essential oils shouldn’t be applied onto children’s skin undiluted because they’re considered “hot.” A child’s skin is extremely sensitive and delicate and direct application of essential oils can cause allergic reactions, burns, irritations, rashes, and more.

• Since essential oil is a highly concentrated substance, ingesting too much of it is harmful and even poisonous. For instance, about half a liter of peppermint oil is made from more or less 300 pounds of peppermint leaves — and consuming a toxic amount of that oil can cause serious damage to the liver and kidneys, among others. Thus, it’s best to be properly educated on the right amount of each essential oil before using it.

• Citrus oils can make skin photosensitive. There are risks of skin discoloration, blistering, and burning when using certain essential oils. Keep away from citrus oils if your skin is already UV light-sensitive.

• Some essential oils may interfere with prescription drugs. Consult professional aromatherapists and/or your doctor for advice on whether or not you can use essential oils in combination with your prescribed medication.

• Overuse of essential oils can lead to allergies over time. Once these allergies occur, that person will be allergic to that particular essential oil forever.

The key to benefitting from essential oils and avoiding the risks they pose is to be well-informed on their safe and correct usage. Always read the fine print on the labels, know how to use them properly, take the necessary precautionary measures, and always get the green light from your doctor before using them.

This guest post article was provided by Got Oil Supplies. Got Oil Supplies is your one stop shop for essential oil containers and accessory needs. And there is a 10% off coupon code available for new visitors if you sign up for their newsletter!

I had done a review of several Mother Sparsh products, a while back. You can read it here in this post, if you missed it.

Among those products, one was their 98% water wipes. If you see that post, you’ll notice that these wipes were packed in a white and green pack. However, now they have changed their packaging to a sky blue one and I decided to review it.

I have used several brands of baby wipes (including brands from abroad). However, nothing comes close to Mother Sparsh’s baby wipes. First of all, it contains 98% water. No other brand can beat that!. Then, these wipes are made from plant based fabric which is super soft and gentle on baby skin. It’s so moist too.

Other baby wipes are loaded with chemicals. But these water wipes are as gentle and mild as it can ever be. I love it and moreover, it makes me happy that my little son is taken care of in the best way possible. These wipes should be the #1 choice of every parent.

The wipes are slightly thinner than other brands but still it’s extremely moist and soft. I feel happy using it to clean my baby. The resealable packaging keeps other wipes moist too.

These wipes are as good as pure water and cotton, thus highly recommended for even newborn baby’s delicate skin.

It’s a non allergic product and is Ayurvedic too!. You guys definitely should try this out. Click the below image to purchase this product (will lead to Amazon’s Indian site). It costs only Rs 498 for a pack of 3. Each pack contains 80 wipes.

Taking care of your teeth is the key to good dental health. When you get used to this daily routine, you will never be afraid of getting close to people in social events due to bad breath.

Swollen and bleeding gums will also be a thing of the past. As a matter of fact, it’s easier than you can ever imagine. Other than boosting self esteem, good oral hygiene will save you from incurring medical bills when you visit the dentist. You only need to follow the tips outlined below.

1.​ ​Brush​ ​Your​ ​Teeth​ ​Two​ ​Times​ ​Everyday

Your teeth can never be in good health if you don’t brush them. You should actually brush them early in the morning and in the evening. This is not one of those things that you can afford to skip. This is because it only takes about 10 hours for bacteria and germs to build up in the teeth and gums. In fact, failing to brush your teeth for just a few days in a week is enough to earn you a tough stain.

Dirty teeth can really steal your fun moments when you are hanging out with friends. This is due to the fact that you can not laugh out loud without being ashamed of your stained teeth. The good news is that there are so many teeth whitening agents that are available at pearlywhites.com at affordable prices. It’s recommended that you brush your teeth in circles to ensure you reach all the areas of any tooth.

2.​ ​Use​ ​Fluoride

You should never use any toothpaste that doesn’t contain fluoride as an active ingredient. The mineral is also present in water and its purpose is to defend your teeth against bacteria and cavities by forming a thick layer on the outside. If the enamel of your teeth weakens, it becomes easier for bacteria to penetrate into the core of the teeth. Such a case eventually causes your teeth to decay. Since mouth washes are also rich in fluoride, they can be used to counter cavities and bacteria at their initial stages.

3.​ Floss​ ​Regularly

Flossing should also be done on a regular basis. This is because brushing alone is not enough to flush out the harmful bacteria that are in your teeth. Just so you may know, each tooth has 5 sides. The upper side that is used for crushing food, the inner side, the outer side that’s seen when you smile and the two spaces that separates one tooth from the other.

The brush can only clean the first three surfaces and that’s why you must floss to remove the dirt that’s in between the teeth.

4.​ ​Clean​ ​the​ ​Tongue

Most people ignore the tongue when cleaning their teeth. They think that it cleans itself automatically, thanks to the saliva that never dries up. That’s not true because the tongue can be as dirty as your teeth. Harmful bacteria can actually stick on the tongue for the longest period of time as possible.

There are two ways of cleaning the tongue. The first option requires you to apply some paste on the tooth brush and run it back and forth. The other option is similar to flossing because you only need to run a string along the tongue, from the back to the tip at the front.

We all start somewhere and setting up a new fitness routine is something that takes time and great motivation. Working out has a number of rewards and it can be quite challenging, both mentally and physically. One of the biggest challenges to being successful with a fitness routine is to set realistic goals that you can accomplish. As time goes on and you reach your initial goals, you can then set additional goals that will make you push harder to reach them. This article will provide some tips to setting realistic fitness goals.

1. Pencil​ ​it​ ​in.​ ​The hardest part of starting a fitness plan is getting started. Once you are in a routine, you can crush your goals and feel better than ever about yourself and your abilities. One of the best ways to start off your fitness program is to pencil in your workout sessions on your calendar. Make sure that you put aside time every day to spend time working out. If it is your rest day, it is still important to write it down in your calendar. While it may be rest day from spinning, you can still go for a walk, practice some restorative yoga, or go swimming. Rest day is a day to give your body some time to rejuvenate but it doesn’t have to mean that you do nothing.

2. Share​ ​your​ ​goals​ ​and intentions​ ​with​ ​family​ ​members​ ​so​ ​that​ ​they​ ​can​ ​encourage you.​ One of the best ways to ensure that you meet your goals is to share them with others. Having an accountability partner can help you a great deal in staying the course when times get rough or when life becomes so busy that you feel that you need to sacrifice your gym time to take care of other priorities. Family members can encourage you and will likely have a vested interest in your success at accomplishing your fitness goals.

3. Start​ ​small.​ ​Nobody started out being perfect. Everyone has to practice to get to a level of success. As with starting anything new, it is best to start out small. Starting small will allow you to build up confidence in your abilities and reach mini-goals that will continue to help motivate you to reach the larger goals. In addition, starting off small will help you build muscle and endurance so that you can adequately accomplish your goals without feeling defeated. If you set a goal too large, you will likely not be able to meet it and then you will feel discouraged and you may want to quit altogether. Setting small goals is a evidence-based way to succeed.

4. Prepare.​ It is a good idea to always be prepared for your fitness plan. Set out your clothes the night before, fill up a water bottle, and have your gym bag ready to go. It will be tough enough to get the courage up to hit the gym but if you have everything laid out and ready to go, getting ready will be one less deterrent.

These goals are great for those who are just starting out and are looking for a way to get into a routine that makes fitness a priority. If you have reached the point in which you are looking for more intense goals and information on increasing the effectiveness of your fitness program, you can find more information online. In addition to the tips we provided, there are also more that we found on their website. No matter where you are in your fitness ability, get out there and get to work!

Are you looking for natural ways to keep healthy?. Essentials oils may be the answer you are looking for. When people think of oils, they probably think that it is only limited to aromatherapy. Most people know that oils are placed in an aromatic diffuser so that the house can smell good. But aromatherapy can also have benefits such as mood enhancing and energy boosting depending on the oil that you will use.

But now, research has discovered that oils can be used for a variety of purposes, one of which is to improve the health of individuals. Check out some of the tips below that you can do in order to be healthy through the use of oils.

1. Use them to fight colds and flu – When the fall and winter months come, there’s no denying that some of our family members might fall sick. When that happens and you are adverse to them taking medicines, you may try the natural method and use oils instead. There are so many oils that you can choose to that job. One of those can be peppermint oil, which can relieve chest congestion and even soothe headaches and fever. Other than the peppermint oil, you can also choose lemon essential oil, which is a very effective decongestant. German chamomile can also relieve muscle aches and pains brought about by the flu. Aside from the ones mentioned above, there are so much more oils that you can use. Just do your research to find out what oils you can use and choose one that you are most comfortable with.

2. Use them to get a good night’s rest – Aside from exercise and having a good diet, one of the things that our bodies need in order to be healthy is ample rest. When you don’t get enough sleep or you suffer from chronic sleep deprivation, your body is more at risk to suffer from many diseases such as high blood pressure and diabetes. When you lack sleep, there is also an increase of cortisol in your body, which is the stress hormone. If you’re having difficulty getting enough sleep, try putting lavender, chamomile or jasmine oil on a cloth and then place that next to your pillow. As you breathe aroma, it will help you have a more relaxed and peaceful sleep.

3. Use them to treat skin rashes and the like – Oils are a great natural remedy that can be used for skin ailments such as rashes or even psoriasis. If your skin itches, it may be due to reasons such as eczema, hives or dry skin. Soothe your skin by applying oils like chamomile. You can even use this for itchy scalp if you are suffering from it. If you want something that you can use as a moisturizer, Good oil hemp is an answer to that. Hempseed oil is perfect as a moisturizer because it has a high content of omega 3. It can help the skin retain hydration and is also used to treat dry hair.

A life insurance basically works as a coverage or protection against financial loss that would inevitably occur due to the insured´s premature death. Upon the insured’s death, the beneficiaries then receive the proceeds, helping them transition smoothly without facing a financial burden. A life insurance policy can also serve as a saving option, allowing you to use your proceeds as you please when the policy matures. If you have a family, it is of utmost importance for you to purchase life insurance!. Need we tell you why? Well, here are 5 ways that purchasing life insurance can benefit your family! For best term life insurance quotes, the recommended thing to do is take a look online and get a few different quotes.

1.​ ​Helps​ ​cover​ ​your​ ​funeral​ ​costs

Funerals can prove to be extremely expensive costing anywhere in between $1,000 to $9,000. Now, you wouldn’t want your family members to cough up that sort of amount now, would you?. It would be difficult for them to do that especially if you were the sole breadwinner in the family. If you purchase a life insurance, it may not entirely cover your funeral costs; however, it can still prove to be of huge help to your family during a crisis.

If you are the sole breadwinner in your family, your passing away could make it extremely difficult for your family members to survive. Your family members will no longer be able to rely on your earnings and it will get difficult for them to sustain their living standard. It is inevitable for them to end up facing difficult financial troubles. Therefore, if you are worried about your child’s future and want to help provide for them in the future, you must consider signing up for a life insurance policy. They will still receive monetary benefits after your passing away.

3.​ ​Life​ ​insurance​ ​can​ ​work​ ​as​ ​a​ ​form​ ​of​ ​inheritance

Life insurance can work as a form of inheritance for your loved ones. You don’t have to worry about acquiring assets and properties to pass down to your heirs; a life insurance policy can work similarly to those assets. All that will be required for you to do is to name the beneficiaries of the insurance money. The beneficiaries will then inherit the money after your death.

A life insurance policy can not only help cover everyday living expenses, it can be effectively used to pay off outstanding debts as well. For instance, there might be a loan you wouldn’t want your children or spouse to be burdened with when you pass away; a life insurance can take care of that! Insurance can not only be used to pay for everyday expenses, it can also be used to cover the mortgage, credit card bills etc. And, your family won’t have to sell the abode they´re living in just to stay solvent.

5.​ ​Provides​ ​financial​ ​security

Any parent would want his/her child to be taken care of when he/she isn’t there to do it himself/herself. For instance, a parent will want to take care of his/her child’s education, marriage, and business start-up plans. A life insurance takes care of such matters and allows a parent to allot certain amount of money to his/her child’s ventures upon his/her death.